If you want to boost your immune system, you might be interested in learning how to support your body’s defense against disease.
Making dietary and lifestyle changes will help your body’s defenses fight off harmful pathogens or organisms that cause disease, even though improving immunity is easier.
Listed below are some tips for raising your immunity naturally.
Get enough sleep
Regarding immunity, there is a connection between the two.
Inadequate or poor-quality sleep is linked to lower resistance to illness.
In a study of 164 healthy adults, those who got less than 6 hours of sleep each night had a higher risk of getting the common cold than those who got at least 6 hours.
Getting enough sleep can strengthen your body’s immune system. You may also sleep more so that your immune system can fight the illness more successfully when you are sick.
Adults should aim for seven or more hours of sleep each night, whereas teens need 8 to 10 hours per night and younger kids and infants up to 14 hours, respectively.
more whole plant-based foods
Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are full of nutrients and antioxidants that could aid your body’s defense mechanisms against harmful pathogens.
The antioxidants in these foods help to lessen inflammation by battling unstable substances known as free radicals, which can cause inflammation when they build up in your body at high levels.
Chronic inflammation is linked to many diseases, such as heart disease, Alzheimer’s, and some cancers.
Consume more healthy fats.
Healthy fats like those found in salmon and olive oil can improve your body’s response to pathogens by lowering inflammation.
Even though low-level inflammation is a common response to stress or injury, chronic inflammation can compromise your immune system.
The strong anti-inflammatory effects of olive oil are linked to a reduced risk of developing chronic diseases like heart disease and type 2 diabetes.
Its anti-inflammatory properties may also aid your body in warding off harmful viruses and bacteria.
Increase your intake of probiotics by eating more fermented foods.
Fermented foods are rich in probiotics, which abound in your digestive tract.
These foods include yogurt, sauerkraut, kimchi, kefir, and natto, to name a few.
According to research, your immune system may distinguish between healthy, normal cells and harmful invader organisms with the help of a thriving network of gut bacteria.
Children who consumed only 2.4 ounces (70 mL) of fermented milk daily had about 20% fewer cases of childhood infectious diseases throughout a 3-month study involving 126 children when compared to a control group.
Limit the intake of added sugars.
Recent studies suggest that added sugars and refined carbohydrates may contribute disproportionately to overweight and obesity.
Furthermore, gaining weight might make you more prone to illness.
Following the flu shot, people with obesity had twice as high a risk of contracting the illness as people without obesity, according to an observational study of about 1,000 people.
You can reduce inflammation, lose weight, and reduce your risk of chronic diseases like type 2 diabetes and heart disease by limiting your sugar intake.
Exercise in a reasonable way.
The immune system can be suppressed by prolonged, intense exercise, but it can be strengthened by moderate exercise.
Studies show that in people with weakened immune systems, even one session of moderate exercise can increase the effectiveness of vaccines.
Regular, moderate exercise may also reduce inflammation and encourage the regular renewal of immune cells.
Moderate exercise includes brisk walking, steady cycling, jogging, swimming, and light hiking. For most people, 150 minutes or more of moderate exercise per week is ideal.
Even though staying hydrated won’t always protect you from bacteria and viruses, preventing dehydration for your overall health is still important.
Dehydration can affect how well your heart and kidneys work and how well you can concentrate, stay in the present, feel joyful, and perform physically. These problems might make you more susceptible to illness.
To prevent dehydration, drink enough fluids daily to keep your urine light yellow. Water is suggested because it has no calories, sugar, or additives.
While drinking tea or juice can also help you stay hydrated, you should limit your intake of these beverages due to their high sugar content.
Reduce your level of stress.
Reducing stress and anxiety is essential for the immune system’s health.
Ongoing stress promotes inflammation and unbalanced immune cell activity.
Particularly long-term psychological stress can impair a child’s immune system.
Exercise, writing in a journal, yoga, and other mindfulness practices are some activities that can help you manage your stress. You can also consult a licensed counselor or therapist in person or virtually.
You can improve your immune system by making several dietary and lifestyle changes.
Some of them are reducing your sugar intake, consuming lots of water, exercising frequently, getting enough sleep, and managing your stress.
These suggestions won’t be able to stop COVID-19, but they may help your body’s defenses against harmful pathogens.